An Inspiration to Us All

 

As a USAF Service-Connected Disabled Gulf War Veteran with over 22 years experience working in the fitness industry, it was a natural progression of my journey to combine my passion for fitness along with my commitment to help veterans into this social-venture we call the Veterans Fitness Career College (VFCC).  With a loving wife, Gina, at my side and 7-month old son to provide for and set an example for, I’m charging forward to help my family and my community.

Myself and the VFCC Team are a group of caring veterans with extensive experience in the fitness industry working together with industry leaders to provide transitioning veterans the knowledge, skills, support, and confidence to get and stay healthy while establishing a rewarding and sustainable career helping others look and feel their best. The result is more jobs for our veterans and a healthier America.

What differentiates us in the market is that VFCC is the only academic institution with an all-veteran staff providing flexible online learning programs, specifically tailored to the needs of veterans along with paid apprenticeships and direct job placement at hundreds of health clubs across the globe within our partner Veteran Friendly Fitness Organizations.

My own commitment to help veterans is fueled not just by my own personal service, but it also comes from my extended family history of military veterans who have served in all branches of service dating back to the Civil War. In fact, my only brother and I both served, my Dad, several of my uncles, my grandfathers, my great grandfathers, and others have all served in the Armed Forces.  As an example, my brother, Dr. David Paschane, is a US Army Veteran who currently works as a Senior Analyst at the Department of Veteran Affairs; is an Associate Research Professor at UMBC; and is the founder of the non-profit Military Alumni Transition Career Headquarters (MATCH).

My own military experience began in the late 80’s when I joined the United States Air Force and served during Desert Storm, Panama Crisis, Somalia, and the Gulf War. However, during my service, I developed multiple debilitating back and joint problems as well as other health problems leading to complications with the health of my liver and spleen due to excessive exposure to toxic chemicals I was required to work around. Regardless of these health setbacks, rating at an 80% service-connected disability, I began an entirely new journey seeking the knowledge and doing the work to get and stay health. With this success of my own, I began a career helping others get fit.

Towards the end of my military service, I served as a United States Air Force (USAF) Diet Therapist, as well as a voluntary Wellness Committee Chairman for the 435th Supply Squadron at Norton AFB. Upon receiving an honorable discharge from the USAF in 1994, I earned my first “Advanced Level: Personal Trainer Certification” and later went on to earn eight (8) other well-known and respected certifications in areas such as fitness, advanced nutrition, rehabilitation, sport conditioning, MMA conditioning, and more. Eventually, I earned an AA with an emphasis in Physical Education, BABC specializing in Entrepreneurship, and an MBA specializing in Entrepreneurship—all with Summa Cum Laude honors.

I worked hard and was able achieve a variety of successes in the fitness industry. As a Professional MMA Strength & Conditioning Coach, I trained several Strikeforce and UFC Fighters and as a Fitness Trainer, I’ve trained countless individuals of all types including many well-known celebrities (e.g. Randy Jackson, Dr. Dre, Paul Reiser, Tim Allen, Wyclef Jean, and many others).

Taking on greater challenges in my career, I worked as a Fitness Certification Instructor at Irvine Valley College and Riverside Community College; owned two well-known fitness studio franchises in California; was a top producing Regional Fitness Manager for Gold's Gym overseeing the Exercise & Nutrition departments for forty (40) gyms in the central US; and I was also the number one producer in the nation from 2000-2004 for Bowflex Strength Training Equipment. In the process of all this, I provided several hundred hours of public speaking at colleges, health clubs, hospitals, and corporations, as well as in the media where I’ve been featured on CNN, FOX, CBS, and more.

Today, as I lead the VFCC Community, we are working to make a difference in the lives of veterans and their families. Focused on our motto: Healing the Health and Wealth of America’s Best”; we strive to exceed the expectations of our stakeholders as we continuously prove why veterans consider us their #1 solution for fitness education, certification, job placement, career guidance, and support. Learn more about Chris Paschane and the Veterans Fitness Career College at www.vfccollege.org.  Chris Paschane may also be contacted at: (714) 362-8618 X100

 

 

 

Homemade Tortillas

Meal Plan for Labor Day

If Your Family Eats Cereal Please Read This!

If you're a parent, you want your kids to start the day out right. A spoonful of sugar for every three spoonfuls of cereal is not what you want your kids to find in their cereal box.

                                But if you are feeding them popular cereals like Lucky Charms or Frosted Flakes, that's what they are eating. The cereals most marketed to kids are also the ones that serve up the most sugar, according to a new report from the Yale Rudd Center for Food Policy & Obesity.

Cereal companies aggressively market unhealthy, sugary cereals to kids. But most of those companies also have much healthier cereals in their product lines — and YOU should join us to encourage them to promote those to kids instead!

  

In fact, cereals marketed to kids are far less healthy than those marketed to adults. They have 56 percent more sugar, half as much fiber and 50 percent more sodium!

                                Even though most popular kids' cereals are still poor in nutritional quality, companies aren't boxed in. They also make healthy cereals that they could market to children, but choose not to.

                                Encourage companies like General Mills, Kellogg, and Post to promote healthier options to kids—like regular Cheerios, Unfrosted Mini-Wheats, or Shredded Wheat—instead of Trix, Frosted Flakes, Pebbles or other products that are loaded with sugar.

We have drafted a letter you can send to cereal companies so you can reach them.http://www.cerealfacts.org/

Breakfast is the most important meal of the day. Join us in asking cereal companies to make it a healthy one, too.

                                Sincerely,

   Jennifer Harris and Kelly Brownell

Yale Rudd Center for Food Policy & Obesity

Do You Know a Twinkie has 39 Ingredients?

Twinkies seem harmless enough, my mom gave them to me in my lunchbox and of course I trust my mom. I kind of thought the Twinkie recipe came from some loving grandmother who wanted to share her recipe with children across America.  I was shocked to learn a Twinkie has 39 ingredients, most of which are mysterious additives to extend shelf life, or to create exciting flavors, colors and textures. What are these mystery ingredients doing to our health?   Do you like Pringles? Wait until you read the label of ingredients on a Pringles can, there is only 46% dehydrated potatoes the rest is fillers, preservatives, and oils .   Michael Pollan writes in his book Food Rules  - Eat foods made from ingredients that you can picture in their raw state or growing in nature.

What Top 10 Cereals Have Most Commercials?

The most unhealthiest ones do. We need to teach our kids that commercials are there to try to make us buy their products. So they add bright colors, puppy dogs, fun sounds or music and little characters to try to get our attention. These commercials are also programmed at a time in which they know we are hungry. Examine commercials with your children, tell them its just an advertising company trying to get us to buy a product. I know I worked in advertising!

The following cereals are among the highest in sugars and lowest in nutritional value but they are also the highest in television commercial air time.

1. Cinnamon Toast Crunch

2. Honey Nut Cheerios

3. Froot Loops

4. Reeses's Puffs

5. Lucky Charms

6. Pebbles

7. Frosted Flakes

8. Trix

9. Cocoa Puffs

10. Cookie Crisp

Granola & Oatmeal

 

 

My definition of power foods are nutrient dense foods that offer your body more than taste it contributes to good health and your healthy lifestyle. Oat grains are de-husked, and heated to stabilize the oat groats. This process brings out the nutty flavor that oatmeal provides. They are then milled to produce either fine, medium or coarse ground oats. Rolled oats are steamed then flattened. Steel cut are small broken groats that sometimes are steamed and flattened. Steel cut are said to be the best type of oatmeal for your body, but they do take longer to prepare. Quick oats are small pieces of oats steamed and flattened. Instant oats are precooked and dried and then sugars or artificial flavorings may be added. Oatmeal if consumed daily will lower your blood cholesterol because of its soluble fiber content. Oatmeal provides a high content of complex carbohydrates and water soluble fiber that encourages slow digestion and stabilizes blood sugars. This is why you feel full after eating oatmeal.

You know I am a big fan of slow cookers, well you can make your steel cut oatmeal in your cooker overnight and it will be ready for you the next morning. Or if you don’t have a slow cooker, just simmer the oats in the top of a double boiler for 5 minutes the night before, cover the pot and go to bed, (be sure to brush your teeth) next morning just reheat. Just follow the instructions on the back of your steel cut oatmeal add either low fat milk or water, set your slow cooker on low and go to bed. In the morning you can add any type of berries, banana’s, honey, chopped apples, a tiny bit of natural cane sugar or pretty much anything you think sounds good with oatmeal. Eat oatmeal every morning, so be sure to add it to your grocery list. And if you find it easier to buy the instant oatmeal that's fine, any oatmeal is better than no oatmeal.

When Andrew and Addison were little I used to bake them my recipe for oatmeal cookies, well they are more like granola bars instead of bar shape I made them cookie shape, but they would think they were cookies. With a glass of milk and a navel orange, it is a complete breakfast and the kids think they are having dessert for breakfast. I’ve included my recipe for oatmeal cookies. Okay, now lets talk about granola. I love granola, you can buy it in the cereal aisle, or the organic section of your market or you can make it on your own. I prefer to make it myself, because then I know how much sugar I put into the recipe. I eat granola several times during the week, sometimes I put in on top of my yogurt, or I add skim milk to it for a cereal, or I keep a bowl of it on the counter as a healthy snack. You can package it in a zip lock baggie and take it with you.

The beautiful thing about granola you can add almost anything to it, here are some of my suggestions; nuts, seeds, flax seed, dried fruits,(be careful if you have diabetes, dried fruits are high in sugar), chocolate covered raisins or nuts, coconut, you can really experiment with anything. In Europe they serve Muesli, just so you know, muesli is a high-protein Swiss cereal. It differs from granola in that the grains are not pre-toasted or mixed with oil or sweetener.

Here is my Granola recipe:

Dry Ingredients:

6 cups of flaked or rolled grains

1 cup chopped nuts

1 cup wheat germ

1 teaspoon nutmeg

1 tablespoon ground cinnamon

tiny bit of salt

Wet ingredients:

1 cup dried fruit, I use cranberries or raisins

1/2 cup safflower or canola oil

1/2 cup honey, or maple syrup

Preheat the oven to 300*F. Toss the dry ingredients but not the dried fruit, then add the oil and honey toss again. Spread mixture on two cookie sheets, (those are the side flat sheets you have in your pantry), be sure they are clean, and bake until golden brown, but you have to turn the oats every 10 minutes so it cooks evenly, so use your big spatula  not the rubber one that will melt but the plastic one. Then after 30 minutes, add the dried food and let it cool. Then store in a tightly covered jar. If you want a more low fat granola, omit the oil and toast everything as suggested. You can even reduce the honey if you would like.



Here are the cookies I allowed my kids to eat for breakfast.

Healthy Oatmeal Cookies

1 cup whole wheat flour (a pinch more depending on the moisture of the mix)
•1 1/2 cups of Large Flake Rolled Oats (smaller flake is ok too)
•1/2 tsp baking soda
•1/2 tsp baking powder
•1/2 tsp salt
•2 Tbsp Cinnamon
•1/2 tsp Nutmeg

Wet ingredients
•1/2 cup honey
•1/2 cup oil (corn, grape seed or olive) * you can also use some applesauce to replace some of the oil if you wish*
•1 Tablespoon Molasses
•1 egg (beat with 1 Tbsp Water)
•1 tsp Vanilla

•1/2 cup raisins or dried cranberries
•1/2 cup walnuts, be sure to chop
1.In a large bowl, mix all the dry ingredients together.
2.In a medium bowl, mix all the wet ingredients together. Hint: when measuring out the honey, spray the measuring cup with oil or baking spray–your honey won’t stick).
3.Mix the wet stuff with the dry stuff. Add the raisins and walnuts and mix. If the mixture seems too wet, add a bit of flour. If it isn’t binding together very well, you may wish to add an egg white.
4.COOL the mix for 20 minutes in the fridge.
5.Preheat the oven to 335 degrees (lower temperature due to the honey in the recipe which will burn more easily).
6.Drop by teaspoonfuls onto your baking sheet (I recommend lining the baking sheet with parchment paper). Press down with a fork to ensure even cooking.
7.Bake for about 15 – 20 minutes or until golden on the bottom of the cookie. The cookies freeze well.

74% of Family Time is...

 

A recent report showed that 74% of time of family time is spent in front of the t.v.

Does this sound a little out of balance to you?

Spending time with your family is precious, and it should be a special time together, but the key to a healthful lifestyle is balance. Let's look at this situation this way...what if I said "74% of Family Time is spent being physically active."  Can you imagine the shift in our family health if this were true? How can you find balance between sedentary activities and being physically active?

[rad-hl] How much time do you spend watching t.v. with your kids? [/rad-hl]

 

photo credit:www.tinyheartstudios.com

10 Reasons Why Families Should Exercise Together

 

 

What better way to get fit then to get fit as a family!

There are many reasons to exercise as a family unit but here are Fit American Families Top 10 Reasons Why Families Should Exercise Together.

# 10. Build family bonds.

Happy families have strong family bonds. Parents, as the leaders of the family unit, have to be responsible for strengthening and protecting these bonds. It doesn't happen naturally in our hectic day-to-day lives. Exercising together is a lesson in discipline and family allegiance, and it requires leadership and commitment to your family.  Share this family bond with other families, whether this is within your community or your church, being with other families will strengthen your own family bonds.

#9. Create traditions.

Traditions are practices or beliefs that create positive feelings and are repeated at regular intervals. Often traditions are handed down from generation to generation, but every family can create its own traditions as well, how about a Family Game Night but this type of game requires physical activity like Kickball or a game of Pickle.

 

#8. Create memories that your child remember for a lifetime and pass on to their children

Family rituals help define who is in our family and who we are as a family. It allows time for the family to get together, to share experiences with one another, and to reconnect with each other. Knowing that the family will have time together can help us deal with those times when we are apart. Even though parents may work, children can know that each evening, each weekend (or whenever works for your family) they will have some “special time” with you.

#7. Encourage support for each other.

Encouragement requires communication, verbal and non-verbal communication. Embrace in the moments when your child makes a basket or when dad can run around the block. Kids need and want encouragement from you and kids also love to give YOU encouragement!

#6. Laugh together.

The famous saying "families that play together stay together" could also extend to include families that play together have fun together. Exercise is not a chore it is fun if you have the right mindset, every book and exercise I have developed is with fun and laughter, in other words, parents having a fun time together with their family, says more to your children then buying them the latest video game. Play is not just for kids.  You are never too old to participate in wholesome, fun, recreational activities, and doing so has benefits.

#5. Grow together, learn new sport or skills together.

Have fun learning a new skill or sport together as a family it reinforces your strong family bond.  

#4. Exercise more.

Schedule in family time. Look at everyone’s schedule, and make a commitment, put it on the calendar. It’s a great way to get your heart pumping, burn calories and have fun together.

#3. Motivate each other to exercise harder or longer.

When a family member is too tired or stressed out to be physically active, offer support and motivation to encourage them to spend time with you.

#2. You become a role model.

Your children are a direct reflection of you, your attitude's, beliefs and actions. As a parent you serve as one of the strongest role models in your children's life.

#1 Reason to Exercise as a Family is ...

Spend quality time as a family, its a magical time together.

Regular family time is key to building and maintaining family bonds. A recent report stated the average parent spends only 16 minutes each day with one on one individual attention! Parents and children should aim to spend 60 minutes of exercise together each day. When you are exercising together you can share things that are happening in your life, and ask lots of questions about things your children are interested in. Our family teaches us how to function in the world. It should provide love and warmth to all of its members. A strong family gives its members the support they need to make it through life’s toughest spots. Perhaps most importantly, exercising together brings families together. It gives parents and children the opportunity to have meaningful conversations and to really get to know one another. Often, parents find that devoting time to exercising with their kids prompts natural discussions about personal discipline and how it relates to life.

Power Foods: Are You Nuts?

 

Did you know nuts are sodium free? If your nuts have salt, it wasn’t mother nature who added that bit of sodium, it was some guy at the plant. So if you are on a sodium free diet, just read the labels carefully. Okay, lets talk nuts. These are some of the best nuts for your health are, almonds, hazelnuts,  brazil nuts,peanuts, pecans, pine nuts, pistachio’s and walnuts. Yes, I know you are thinking, but nuts are high in fat, well yes but its the good fat that lowers the bad cholesterol in our bodies. Now I am not saying to eat tons of nuts, just a handful daily that’s all. By eating a handful of nuts daily it has been reported that you can reduce blood pressure, help keep bad cholesterol down, reduce chances of Alzheimer’s, help in weight control, and help reduce your chances of diabetes 2..  Almonds contain vitamin E, peanuts  contain folate, vitamin B and niacin, walnuts omega fatty acids. The fat, protein and fiber in nuts make you feel full so it is a good snack to  munch on between meals.  I think the best way to eat nuts is raw. By roasting nuts you lose some of the nuts natural oils and I do not add any salt either.  The best way to start to add nuts to your diet is to add them in your yogurt, salad, cereal. You can chop the nuts and add them to pasta’s or on top of vegetables. I keep small containers of nuts on my desk and in the pantry. So add nuts to this weeks grocery list. I prefer to buy the nuts in the bins in the organic section of the market. If you buy them in a sealed bag, check for the expiry date, nuts can go bad. The best way to store nuts at home is once you open the bag, place the unused portion in a tightly sealed plastic container.

Kids Love This  Salad

Spinach leaves or any dark leaf lettuce (remember there is very little nutritional value in iceberg lettuce

Fresh Basil Leaves

Fresh Parsley

ChoppedCelery

Dried Fruit  like cranberries, or raisins

Chopped Nuts, like walnuts, pecans almonds

Goat cheese or any soft cheese (optional) * Usually buy this in the specialty section of cheese

Dressing:

Olive Oil

A squeeze of lemon juice or splash ofbalsamic vinegar

A tiny bit of salt

Toss all of your lettuces, fresh herbs, nuts and dried fruits. The for the dressing just moisten your salad with  olive oil , add a squeeze of lemon juice or vinegar, salt and top the salad with crumbles of goat cheese.

 

 

Homemade Hummus

 

For a great tasting and easy hummus recipe watch this...."http://www.youtube.com/embed/u8_HS6EEmxQ"

Make Your Own Italian Sausage

 

Sure you can buy it in a store, but making it at home you know what you are eating and you save money.

Homemade Italian Sausage

1 pound ground pork, I have used ground turkey too!

2 teaspoons fennel seeds

2 teaspoons minced fresh garlic

1 teaspoon paprika

1 teaspoon thyme

1 teaspoon salt

1 teaspoon pepper

Mix it all together and let it sit in the fridge for at least 24 hours.

Cook and serve with your favorite pasta or freeze it for later.

This recipe is good for stuffed cabbage too!

More more recipes like this join our Fit American Meal Plan service: Cooking Lessons from home.com

 

How to Live a Long and Healthy Life

Post written by Leo Babauta.

This article in the N.Y. Times about the superhealthy community on the little Greek island of Ikaria is enlightening.

Ikarians are living much older than most other Westerners, and are healthy, active, purposeful and happy well into old age. What’s their secret? Is it diet, or exercise, or no smoking, or a little bit of red wine?

Sure, it’s a bit of those things, but more importantly, it’s the community.

Ikarians live in a community where it is the norm to eat mostly plant foods (beans, potatoes, veggies from the garden), drink some wine with neighbors, walk everywhere, garden during the day, take naps in the afternoon, not stress about time, wake naturally, socialize with the community every day.

In the U.S., we often live in communities where it is the norm to drive everywhere, sit most of the day, eat fast food or at chain restaurants or convenience foods, eat lots of meat and fried foods and dairy, be isolated, be inactive, hurry up and stress out about time.

The problem isn’t so much forming individual healthy habits, but forming a community that fosters healthy habits.

This bears out when you look at other communities that are healthy, even well into old age: the Okinawans, the Seventh-Day Adventists in Loma Linda, California, the Sardinians, and so on. They all have communities that foster healthy habits.

So what can we do if we’re in the wrong kind of community? Create a superhealth community.

Let’s look at our options.

Outline of a Superhealth Community

There isn’t one single definition of what a “Superhealth” Community would entail — if you look at the examples above, there are all slightly different kinds of habits that people in these communities have. But here are some of what seem to be important:

1. Interact daily. Socializing is an important function in community, whether that be visiting neighbors, meeting in a marketplace, going to church, or talking in some way.


2. Walk or exercise. Most of the communities mentioned above feature daily walking — sometimes a daily walk for exercise and socializing, other times just to get around to the store or neighbors’ houses.


3. Eat plants. While not all communities mentioned above are vegetarian, plants make up the huge majority of their calories. Cow’s milk doesn’t, and meat is usually a small part of their meal. Okinawans (traditionally) eat soy and purple sweet potatoes and lots of veggies and a little fish, Sardinians eat beans and potatoes and veggies and goat’s cheese. Lots and lots of vegetables and fruits are good. Read about forming a plant-based diet.


4. Eat in moderation. All of the communities mentioned eat in moderation. The American standard, however, is to super-size and pile plates high. Moderation is a good thing.


5. Garden. It seems like almost everyone in these communities has a garden, and they garden daily. This is one area I haven’t included in my life yet.


6. Wine. Actually, I think the Okinawans drink a nasty tasting home-brewed alcohol, but the Ikarians drink wine, so I’ll choose their method. They do it in moderation, and socially.


7. Tea. There are lots of good things in tea, and drinking it in the late afternoon is a good ritual, also socially if possible.


8. Purpose. Have a reason to get up in the morning. In the U.S., the retired (or unemployed) often don’t have this purpose, and don’t feel they have anything useful to do each day. The community should integrate them and draw upon their knowledge and experience — the elderly are great teachers and can be very active into old age.

You might also include attitudes about time, taking naps, waking naturally, and having a positive outlook on life. But I think the seven things outlined above would be a good start.

Now let’s look at some of our options if we live in a modern society.

Option 1: Friends & Family Community

If you friends and family aren’t that healthy yet, start talking to them about doing a monthly challenge, where you adopt one of the healthy habits above. See how many of them you can get on board — it might only be one or two at first, but two people is all that’s needed to form a community. Others might be inspired to join you in later months when they see the healthy changes you’ve made.

So for the first month, simply form the habit of walking. The next month, aim to eat more plants and less meat and dairy. The third month, simply get together and drink tea on a regular basis. And so on.

Get together on a regular basis — daily if that’s possible, but at least a couple times a week. And if you can’t get together daily, talk on the phone, on Facebook, or via email on a daily basis. This regular contact helps you get support from each other, keep each other accountable, forms a bond of doing something together.

Option 2: Find Like-Minded Friends

If you don’t have friends or family who can join you in a Superhealth Community, find some new friends. I’ve found good ones online who are in my area, and also by joining a running club. You can go to vegan meet-ups, or join a fitness bootcamp class or yoga class, and meet people there.

Even if you can just find one like-minded friend, that’s a good start. Then ask your new friend to join you in the monthly challenges outlined in the first option above.

Option 3: Create or Join an Online Community

If you can’t find people near you, then find them online. Today there’s no excuse for not being able to find people interested in what you’re interested in — they exist in troves online.

Don’t know where to start? How about Facebook friends, or Facebook groups? Or go to large healthy blogs and join the commenting community. Or find online forums that are about the topics you’re interested in changing.

If you can find a few online friends, start your own group. There are a few dozen ways, at least, to form an online group that talks on a regular basis, that can support each other in healthy changes.

Option 4: Change Your Neighborhood

This is the hardest option, because it involves changing a large group of people who don’t talk to each other often (probably), and who might not want to change. That’s OK — don’t focus on that part.

You can start by creating something new, or joining something already there:

• A community garden


• A group that walks every morning or afternoon


• A gardening class


• A running club


• A vegan meet-up


• Get-togethers featuring tea or wine and plant foods


• Community projects where people work together with purpose


• Classes taught by the elderly

Those are just a few ideas. You don’t have to get everyone to change — but you can start the change by leading by example.

A Superhealth Community might sound difficult, but really it’s not. It’s getting together (in real life or online) with at least one other person, and supporting each other in a healthy lifestyle. After you have one other person, maybe later you’ll have two. Then you’ll have changed the world.

 

Please visit Leo Babuta's site, he offers some wonderful advice on life. Thank you Leo

How-To: Walking Meditation

 

"Exploring the world is one of the best ways of exploring the mind," writes Rebecca Solnit in Wanderlust: A History of Walking.  One of my favorite "alone" things to do is to walk and meditate.  I have one of those "monkey chatter brains" (only  those of you who have the same issue will understand that term!). Walking is the best way to get you out of your  head and to bring clarity to life. Here are a few steps that will help you walk & meditate.

1. Begin your walk with 5 deep inhalations and 5 strong exhalations. Continue this breathing pattern every 5 minutes or when you think about it. What does the air smell like, can you smell freshly laundered clothes? lavender? wet leaves? freshly cut grass? ...

2.Focus your attention on something you see, a beautiful part of  nature like  a ladybug, or a spiders web. Think about that spiderweb and how it came to be, each beautiful silky strand and the beautiful pattern... how does it feel when dew attaches to the web...or when a spider crawls across the web...

3.As you continue to walk, think about this beautiful web.

4. When the thought of the web leaves your mind, find a new object to think about or begin a chant, a song, a poem, a prayer or your favorite mantra, "I am grateful for all the beautiful things in my life...". If I have reoccurring thoughts of a problem I visualize my problem blowing away like a leaf in the wind, or flowing with the current in a stream, and I let it go. Breathe.

5. Hold one hand behind your back. If you find yourself walking too fast, this will help you slow down.

6. Listen to the sounds around you and the sun on your face.

Life is wonderful!

Wordless Wednesday

Wordless Wednesday

Wordless Wednesday

Fact Tuesday: Super Food-Broccoli

 

 

Broccoli  and Cauliflower are a member of the cabbage family. Broccoli originated in Italy, the name actually  means “cabbage sprout.” It looks like a cabbage sprout. My kids used to call them “tree’s” they kind of look like that too. All parts of the broccoli can be consumed.  I like to use the stalk in making broccoli soup. Look for broccoli that is firm and green with no blemishes. Store broccoli in a vegetable drawer in your refrigerator until you are ready to use it.

In our meal plan we use broccoli several different ways, steamed broccoli, saute broccoli, baked broccoli, stir fry broccoli.

[rad-hl] What is your favorite broccoli recipe?[/rad-hl]

 

 

What are the health benefits of broccoli?

Detoxification. Broccoli contains an unusual combination of three phytonutrients, glucoraphanin, gluconasturtiian, and glucobrassicin. Together these nutrients have a strong impact on our body’s detoxification system.

Anti-Inflammatory. Broccoli is a particularly rich source of a flavonoid called kaempferol, which helps to battle allergies and inflammation.

Improves Vitamin D Deficiency. Broccoli contains vitamins A and K, which help to keep the metabolism of vitamin D in balance. Vitamin D promotes the body’s absorption of calcium and thereby sustains and promotes bone health and growth.

High In Fiber. Fiber helps to lower cholesterol and facilitates digestion.

Increases Eye Health. Broccoli improves eye health due to high concentrations of two carotenoids in it—lutein and zeaxanthin—which play an important role in the health of the eye.

Supports Skin Health And Repair. When glucoraphanin from broccoli is converted into sulforaphane the result is healthy skin and repair of skin damage.

High in Potassium. Potassium helps to fight high blood pressure.

Rich In Vitamin C. Vitamin C enhances the absorption of iron and alleviates the common cold.

Calcium Rich. Calcium strengthens and promotes bone growth and health, which assists in the prevention of osteoporosis.

Decreases Blood Sugar Levels. Thanks to its high levels of soluble fiber and chromium, broccoli helps to maintain low blood sugar.

High In Protein. Broccoli is not only a great source of protein but is also low in calorie.

Helps To Prevent Heart Disease. Broccoli contains lutein, which helps to fight heart disease by preventing the thickening of arteries.

Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed.

Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes.

 

At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

 

Teachable Moments: Allow your kids to help you prepare broccoli. Let them clean it. Tell them by eating broccoli will help make their bones stronger, their eyes better and helps them from getting a cold.

Reference: WF Healthiest Foods

 

Fact Tuesday: Losing Weight

 

 

 

It seems like everyone asks me how to lose weight. Well if you know me well enough you know I don't believe in diets that restrict any "real" foods. But I highly recommend people to stay away from prepackaged foods.



 

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires a reduction of 500 calories per day. You can do this by increasing your calorie-burning activity or by eating fewer calories -- or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

 

 

 

 

Top 5 Reasons Why Kids Should have Chores

 

This is taken from my Blogtalk Radio show today. To hear the full version click on Blogtalk Radio on Cooking Lessons from Home.com
#1. Giving kids chores can help foster responsibility.
#2 Helping at home teaches children life skills such as doing laundry, cooking and cleaning.
#3 Creates family connection. Kids who help round the house become better team players, co-workers and eventually life partners.
#4 Teaches kids self-worth. Kids actually love to help out. It empowers them and bolsters their self-esteem. They take pride in feeling needed and important within the family.
#5 Household chores enables kids to do things for themselves such as pack their own lunch, it fosters personal independence.

BONUS: It allows parents to have more free time with their families to do the fun stuff!

 

Top 5 Super Star Foods to eat this week

1. Eggs: Beaten, boiled, over easy or deviled is just fine. Eggs are an excellent source of protein, amino acids and vitamins.
2. Peanut Butter: A great source of protein and vitamin E. Go for the natural variety to get zero trans fat, plus you may find it tastes much better.
3. Yogurt: An excellent source of calcium and B vitamins and a healthy bacteria to help boost your immune system. Choose Greek yogurt for a real protein boost.
4. Oatmeal: A great way to start your day. High in fiber, omega-3, folate and potassium, oatmeal can lower your LDL (bad cholesterol) and keep your arteries clear. Remember to choose the whole grain option.
5. Pears: This juicy fruit has approximately 25% of the daily value of fiber and a great source of Vitamin C. To reap all the benefits, don’t forget the skin.

Starting November 2012

Fit American Families is excited to announce our  Wellness Workshop. Each week our guest authors will guide you through a deeper connection on living healthfully everyday. We will provide you and your family with simple and powerful practices that you'll be able to bring to your daily life.

 

Belgian Endive

Belgian endive is an excellent source for Vitamin A which is an essential vitamin to help with good eye health and vision and may protect the eyes from getting cataracts. It is also a good source of folate, which is beneficial to pregnant women to help protect against birth defects. Belgian endive is also high in Vitamin C which is an important vitamin in boosting the immune system and help fight off infections. It is also a good source of calcium to help build strong teeth and bones. Belgian endive is an excellent food to eat to help protect against heart related diseases as it is low in cholesterol and saturated fat. It is also an excellent food to eat for dietary fiber which helps to maintain a healthy digestive system.

Teachables to your kids: Teaching children about healthy foods can help them understand why they should choose to eat healthful foods. Eating healthful foods will help their bodies stay healthy and grow strong. Talking about each vitamin, what it can help improve and where to find that particular vitamin can help make the theory of the different types of vitamins real to children.
Vitamin A: Good for eye health. Ask your child, “Why do you think eating something for eye health is a good choice?”

Let you children have fun with Belgian Endive, place a small amount of tuna salad in the endive and make a Endive Boat. Experiment with other foods to put with endive. [rad-hl] share with us your creative ideas to prepare with endive. [/rad-hl]

Teachable Moments

Children want to learn, its all in how you “teach” your children. You can make learning fun. Every day provides opportunities for you to teach your children, its up to you to seize the teachable moments.
A teachable moment can happen almost anywhere; chances are, many of the valuable lessons you learned as a child were not consciously taught at all. Rather, they were learned in the midst of casual moments of “real life” -- shopping in the supermarket, walking through a mall, setting the table for dinner, strolling outdoors, or driving to the store.
[rad-hl]Name 3 teachable moments in your childs life today. Help other parents recognize these moments, what are some of your teachable moments?[/rad-hl]

Beautiful Brussel Sprouts

My family loves Brussel sprouts. But they didn't at first, until I came up with this recipe. Since brussel sprouts are in season I try to serve them at least once a week. I admit I will even have the leftovers (if there is any) for lunch the next day... in my salad, after you prepare this recipe they will be good cold too. Just add a little balsamic vinegar!

1/2 pounds Brussels sprouts, ends trimmed
3 T olive oil
1 tsp sea salt
1/2 tsp freshly ground black pepper
Parmesan cheese grated, my family likes a lot of parmesan

Preheat oven to 400 degrees F
Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center oven rack.
Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with sea salt, if necessary. Serve immediately.

 

[rad-hl]What's your favorite recipe for brussel sprouts?[/rad-hl]

Life: at the Farmers Market in New Orleans

Walk Boston!

Do you live near Boston? If so, have you heard of Walktoberfest?
The nonprofit advocacy group Walk Boston recently led a walk from Boston to Cambridge. The main mission of the event was to show residents how easy and safe it is to move around the city.
“It’s really more getting people out to see how easy it is to walk around,” says Wendy Landman, executive director of Walk Boston. “Every way we can, we’re always sort of thinking about how we get this message out there.”
Since 1990, Walk Boston has dedicated itself to improving walking conditions in cities and towns across Massachusetts. While Walk Boston works with local policymakers, business leaders and professionals on pedestrian access projects, it also trains local residents to be advocates in their own neighborhoods.
This weekend will be beautiful weather to get out and walk Boston. For more information go to http://www.walkboston.org/

Top 10 Reasons to Exercise as a Family

1. Builds family bonds
2. Spend quality one on one time together
3. Creating memories that will last a lifetime
4. Strengthens family allegiance and accountability
5. Share a common goal
6. Become a good role model for each other
7. Improves social skills in children
8. Set the example that family health is a priority
9. Opens up communication between parent and child
10. Kids love to show off to their parents! Allow them to be proud, it builds self-esteem.
However you choose to get your family involved in exercise, the highest priority is sticking with it. Try our Weekly Family Fitness Challenge for less than $1.00 per month. Families that exercise together can reap the benefits of a healthier lifestyle, a closer relationship, and a higher level of confidence.

Top 10 Healthy Foods in Your Pantry

1. Unsalted Nuts
2. Low Salt can of Beans any type!
3. Cans of Tuna or Salmon
4. Steel-cut Oatmeal
5. Whole Grain Cereal
6. Olive oil
7. Whole Grain Pasta
8. Green Tea
9. Quinoa
10.Dark Chocolate

Power Food: Can't beat a Beet

Beets are nutritional powerhouses, high in folate, manganese and potassium. Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.

How to buy beets:
Start with beets that are firm and feel heavy for their size. If the beets came with their greens still attached, cut off the greens, wash them, and use sauté them they also are very good for you. Scrub any dirt or debris from the beets, place beets on a large piece of aluminum foil with a little bit of olive oil covering the beets and preheat the oven to 375°F beets for approximately 40 minutes, give them a squeeze if they feel soft they are done.

Simply grate raw beets for a delicious and colorful addition to salads or decorative garnish for soups.
Healthy Boil beet greens for 1 minute for a great tasting side dish, which is very similar to Swiss chard.
Marinate steamed beets in fresh lemon juice, extra virgin olive oil, and fresh herbs.

Consumption of beets can cause urine to become red or pink in color. This condition"called beeturia"is not considered harmful. Approximate Nutritional Information: 1 roasted beet: 44 calories; Total fat: 0.2g; cholesterol 0mg; sodium 77mg; Total carbohydrates 10.0g; Dietary Fiber 2.0g; Sugars 8.0g; Protein 1.7 g. (calorie-count.com)

Huawei Ascend D Quad review

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.



Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.



Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.

 

Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

 

Images from anandtech.com

Arugula

Arugula is also called Rocket Greens too. It is very low calories and is considered a vegetable. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.
Excellent source of vitamin A. 100 Beta carotene. Which help protect from skin, lung and oral cavity cancers.
Rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
Fresh rocket leaves contain good levels of vitamin C, helps body protect from scurvy disease; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
Arugual is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
Arugula is good in minerals especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.

Family Values #7

When you have a tough choice to make, allow the children to see how you work through the problem, weigh the pros and cons, and come to a decision. The process of making a good decision is a skill. A good role model will not only show a child which decision is best, but also how they came to that conclusion. That way, the child will be able to follow that reasoning when they are in a similar situation.

Exercise creates healthier skin?

Working out releases anti-inflammatory endorphins, which help the skin heal and promote circulation. Exerecise also increase microcirculation which brings blood to skin cells. Studies show that healthy behavior in one part of your life carries into other areas, making your skin and you, healthier as a result!
Does your skin look better after a good workout?

Nokia Lumia 800 & 710, Windows Phones Announced

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.



Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.



Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.

 

Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

 

All images from anandtech.com

Clean Out Your Fridge

 

My mom taught me to clean out the refrigerator weekly before you buy this weeks groceries. But first, I want you to do a once a month thorough cleaning, this entails; 1. Take everything out of the refrigerator. 2. Throw away any food that looks moldy, smells funny or is expired. Open up salsa jars too and smell them, especially if some of your friends dip a chip right into the jar, (I have seen this happen.) 3. Take all removable parts of the inside of the refrigerator out and clean them well. 4. Fill your sink with warm, sudsy dishwashing soap. 5. Clean all parts of the refrigerator including the wire shelves, vegetable drawers and glass shelving. 6. Rinse with warm water. 7. Dry with a paper towel, sometimes cloth towels will leave lint behind. 8. Clean the inside of the refrigerator, look in the corners and down at the bottom of your fridge. If it is a tough spill, take your washcloth or sponge and scrub hard. Don’t use a  brillo pad or any rough side to a sponge, this may permanently scratch the refrigerator.9.  Using paper towels, wipe dry the inside of the refrigerator. 10. Before replacing the jars into the refrigerator, be sure to wipe off any jar that may be sticky.

Weekly Cleaning: Now after you have done your thorough cleaning, all you have to do now is weekly cleaning, just wipe down each shelf before you go to the market to buy this weeks groceries. This will allow you to see the items you already have in your fridge. When you buy any meat wrap them in a plastic bag before putting in your refrigerator just in case some of the juices run out of the packaging. Now not only will your refrigerator look cleaner, it will smell clean too.

How long can food stay in the refrigerator?

Eggs: 3-5 weeks, check the “best before” date

Egg Substitute: opened package 3 days only; unopened package 10 days , don’t freeze this product.

Hot Dogs: if you open the package its only good for 1 week. You can freeze hot dogs up to 2 months in the freezer.

Lunch Meat: if opened, 3-5 days, be sure to smell the lunch meat if you”re not sure, if it has a smell, don’t eat it. You can freeze lunch meat up to 2 months.

Chicken: Uncooked it can remain in the refrigerator 2-3 days. Uncooked in the freezer will last 3 months. If you cook chicken, it can stay in your refrigerator up to 3 days or you can freeze it and it will be fine up to 3-4 months.

Meats: Uncooked it can remain in the refrigerator, 3-5 days. Uncooked meat can be frozen up to 6 months in the freezer. If you cook meat, you can refrigerate up to 4 days and in the freezer up to 6 months.

Milk: Only good for one week, store on top shelf.

Cheese: Always keep wrapped. Cheese can be frozen up to 1 month. Store in the deli/cheese drawer of your refrigerator if you have one, otherwise store in a plastic container on the top shelf.

Leftover pizza: I know you like it for breakfast, but its only good for 1-2 days, don’t put it back in the box, wrap it or put it in a zip-lock baggie.

I always prefer to buy seafood fresh, I don’t care what anyone says about freezing fish, once it thaws it always smells stinky.

Always put food into the fridge within 2 hours of eating, this includes your take-out food too.

If you freeze any thing, allow one to two days in the refrigerator to de thaw. Never let meat sit on the counter to thaw.   !

Your refrigerator temperature should always be set between 32-40* F. check your control knob just to be sure the temperature is correct. At this temperature, the growth of bacteria in food will slow down and shouldn’t allow ice crystals from forming on your food.    When you store food in the refrigerator or freezer always cover the food, food smell will spread and dry out if it is not covered properly. Don’t squish all of your groceries together, allow space so cold air will circulate the food. Your top shelf will be the coldest temperature and the food on the door will be the least cool. Be sure to put vegetables, especially lettuce in the crisper drawer. Most ketchup does not have to be refrigerated, read you label on your ketchup bottle just to be sure.Potatoes, onions, garlic, tomatoes and banana’s do not need to be refrigerated. Bread, and other pastries can be refrigerated, just remove from fridge 30 minutes before eating. Butter must be refrigerated unless you have that butter dish from France in which the butter stays immersed in clean water for up to a week. Don’t wash your fruit and then place in the refrigerator this will cause the fruit to go soft too quickly. Wash all fruit, right before you eat it.

The best rule of thumb when you are not sure if a food is safe or not to eat… When in doubt throw it out!

 

Adobe to offer Retina display support for various apps

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Nam cursus. Morbi ut mi. Nullam enim leo, egestas id, condimentum at, laoreet mattis, massa. Sed eleifend nonummy diam. Praesent mauris ante, elementum et, bibendum at, posuere sit amet, nibh. Duis tincidunt lectus quis dui viverra vestibulum. Suspendisse vulputate aliquam dui. Nulla elementum dui ut augue. Aliquam vehicula mi at mauris. Maecenas placerat, nisl at consequat rhoncus, sem nunc gravida justo, quis eleifend arcu velit quis lacus. Morbi magna magna, tincidunt a, mattis non, imperdiet vitae, tellus. Sed odio est, auctor ac, sollicitudin in, consequat vitae, orci. Fusce id felis. Vivamus sollicitudin metus eget eros.

 

Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. In posuere felis nec tortor. Pellentesque faucibus. Ut accumsan ultricies elit. Maecenas at justo id velit placerat molestie. Donec dictum lectus non odio. Cras a ante vitae enim iaculis aliquam. Mauris nunc quam, venenatis nec, euismod sit amet, egestas placerat, est. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Cras id elit. Integer quis urna. Ut ante enim, dapibus malesuada, fringilla eu, condimentum quis, tellus. Aenean porttitor eros vel dolor. Donec convallis pede venenatis nibh. Duis quam. Nam eget lacus. Aliquam erat volutpat. Quisque dignissim congue leo.

 

Mauris vel lacus vitae felis vestibulum volutpat. Etiam est nunc, venenatis in, tristique eu, imperdiet ac, nisl. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In iaculis facilisis massa. Etiam eu urna. Sed porta. Suspendisse quam leo, molestie sed, luctus quis, feugiat in, pede. Fusce tellus. Sed metus augue, convallis et, vehicula ut, pulvinar eu, ante. Integer orci tellus, tristique vitae, consequat nec, porta vel, lectus. Nulla sit amet diam. Duis non nunc. Nulla rhoncus dictum metus. Curabitur tristique mi condimentum orci. Phasellus pellentesque aliquam enim. Proin dui lectus, cursus eu, mattis laoreet, viverra sit amet, quam. Curabitur vel dolor ultrices ipsum dictum tristique. Praesent vitae lacus. Ut velit enim, vestibulum non, fermentum nec, hendrerit quis, leo. Pellentesque rutrum malesuada neque.

 

Nunc tempus felis vitae urna. Vivamus porttitor, neque at volutpat rutrum, purus nisi eleifend libero, a tempus libero lectus feugiat felis. Morbi diam mauris, viverra in, gravida eu, mattis in, ante. Morbi eget arcu. Morbi porta, libero id ullamcorper nonummy, nibh ligula pulvinar metus, eget consectetuer augue nisi quis lacus. Ut ac mi quis lacus mollis aliquam. Curabitur iaculis tempus eros. Curabitur vel mi sit amet magna malesuada ultrices. Ut nisi erat, fermentum vel, congue id, euismod in, elit. Fusce ultricies, orci ac feugiat suscipit, leo massa sodales velit, et scelerisque mi tortor at ipsum. Proin orci odio, commodo ac, gravida non, tristique vel, tellus. Pellentesque nibh libero, ultricies eu, sagittis non, mollis sed, justo. Praesent metus ipsum, pulvinar pulvinar, porta id, fringilla at, est.



Phasellus felis dolor, scelerisque a, tempus eget, lobortis id, libero. Donec scelerisque leo ac risus. Praesent sit amet est. In dictum, dolor eu dictum porttitor, enim felis viverra mi, eget luctus massa purus quis odio. Etiam nulla massa, pharetra facilisis, volutpat in, imperdiet sit amet, sem. Aliquam nec erat at purus cursus interdum. Vestibulum ligula augue, bibendum accumsan, vestibulum ut, commodo a, mi. Morbi ornare gravida elit. Integer congue, augue et malesuada iaculis, ipsum dui aliquet felis, at cursus magna nisl nec elit. Donec iaculis diam a nisi accumsan viverra. Duis sed tellus et tortor vestibulum gravida. Praesent elementum elit at tellus. Curabitur metus ipsum, luctus eu, malesuada ut, tincidunt sed, diam. Donec quis mi sed magna hendrerit accumsan. Suspendisse risus nibh, ultricies eu, volutpat non, condimentum hendrerit, augue. Etiam eleifend, metus vitae adipiscing semper, mauris ipsum iaculis elit, congue gravida elit mi egestas orci. Curabitur pede.

 

Maecenas aliquet velit vel turpis. Mauris neque metus, malesuada nec, ultricies sit amet, porttitor mattis, enim. In massa libero, interdum nec, interdum vel, blandit sed, nulla. In ullamcorper, est eget tempor cursus, neque mi consectetuer mi, a ultricies massa est sed nisl. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos hymenaeos. Proin nulla arcu, nonummy luctus, dictum eget, fermentum et, lorem. Nunc porta convallis pede.

Kid-Approved Salad Dressing

I use this dressing on salads, and raw vegetables

2 tablespoons balsamic vinegar
1 tablespoon maple syrup
3/4 teaspoon Dijon mustard
1/4 teaspoon freshly ground pepper, touch of sea salt
4 tablespoons extra-virgin olive oil
I like to combine ingredients in a small, glass Mason jar, shake and serve. This recipe makes enough dressing for about 6 salads. It tastes great with dark, leafy greens like spinach and kale.
Add any type of nut or seeds on top of your salad. Dried fruit works well too!

The #1 Excuse for Not Working Out

What's the No. 1 excuse for not working out? Lack of time. Sure, we're all busy handling multiple priorities and rushing around from here and there every day. However, I promise that no matter how busy you are, someone even busier than you are is working out right now. If you look closer, you'll discover that you do have the time to work out—and you deserve to use that time for yourself.

Squeezing in just a few minutes of physical exercise a day has huge benefits on your health, gives you energy and perks up your mood. In fact, a new study published by The Lancet found that if inactive people increased their physical activity by just 15 minutes per day, they could reduce their risk of premature death by 14% and increase their life expectancy by three years. Also, remember that "working out" doesn't have to happen in the gym or last for an hour! Short 10-minute bursts of exercise, accumulated over the course of the day, can add up to big fitness and health gains, too.

Here is what some of the Healthiest Families Know for Sure...
Tip #1 Set aside time for exercise every week, because it never happens if left up to chance.
Tip #2 Even 10-minute increments make a difference
Tip #3 Get your kids and partner into the act makes it that much easier. Combine playtime and exercise. Shoot hoops. Kick around a soccer ball. Go bike riding with your kids or have races to see who can make it across the yard fastest.
Tip #4 Make it part of your routine, you brush your teeth don't you? Are your teeth more important than your heart?
Tip #5 Put on your favorite itunes and dance while you clean the house or make dinner.
Tip #6 Don't go to lunch with a friend go to a walking trail instead. Save money and burn calories...bonus!!!!
Tip #7 Take up sports as a family. Here at Fit American Families we BELIEVE IN THE FAMILY APPROACH!
Tip #8 Getting up a few minutes earlier in the morning can provide you with some quiet time to exercise before the kids wake up.
Tip #9 Give one exercise-related gift at birthdays and the holidays. Checkout our Fit American Products and Books.
Tip # 10 Make date night start with fitness together. Hit the treadmill, go for a long walk or jog, play tennis, go on a bike ride: Do something you can do with your partner that builds in time together with exercise for you both.Now that's romantic.

House Rules

On my radio podcast yesterday I spoke on the topic of House Rules. After taking a poll for the past 5 weeks, here are some of your suggestions for House Rules! To hear the full broadcast click on the Blogcast Radio button on the Home page.

House rules relieve everyday stress. Establishing a clearly defined set of house rules makes it easier for your children to align their behavior with your expectations. Everyone needs to know the guidelines and the basic policies under which they are operating. The relational skills your kids learn at home—respecting others’ feelings and their property—will make it easier for them to form healthy relationships with friends, colleagues, their spouses, co-workers, and relationships in the future.

Establish rules as a family. Keep them posted so everyone can see them. Everyone must abide by them, including parents. Establish reward & consequence system. Stay steadfast on rules, no matter how much they may whine...don't give in, this will only teach them if you whine loud and long enough I will cave-in and give you what you want...

here are some of the Rules American Families have in their household;

Treat one another as you'd like to be treated.
Use an "indoor voice" when we're inside.
Respect each other’s space. Everyone needs a degree of privacy.
Ask if you want to borrow something.
Use "walking feet" in the house.
Use your manners.
Do your best.
Tell the truth.
Treat each other with respect.
Take responsibility for our own actions and words. There is no excuse for poor behavior, a poor response, or blaming someone else for our problem.
Discuss your problems with parents.
Respect each other’s property. Ask permission to use something that doesn’t belong to you.
Do what Mom and Dad say the first time, without complaining or throwing a fit!
Ask permission before you go somewhere.
Put things away that you take out.
Look for ways to be kind and helpful to each other.
No name calling, or making unkind, cutting remarks to each other.
Make a list of the names and negative phrases you would like to eliminate from your family’s vocabulary: "shut up" “dummy,” “stupid,” “punk, “I don’t like you,” “You make me sick.”
Ask forgiveness we they have hurt or offended someone, even if it was an accident.
Keep confidential what we share with each other. Family members need to know they can trust each other.
Everyone who lives under the roof of a house should help with the upkeep.
Turn off electronic devices for a certain amount of time every day and connect as a family.
Rinse your dirty dishes and put them in the dishwasher.
Everyone is responsible for his or her own laundry.
No leaving wet towels or dirty clothes on the bathroom floor. Clean up the tub or shower after yourself.
Let others know in advance if you need to watch (or record) a certain TV program for work or school. Check with others before you play loud music. If you need to leave a project out overnight in a common area, get approval before you begin.
Take thorough phone messages for each other.
In every room: make sure your trash is in the trash can.
Giving House Rules a try in your home
What are some of YOUR HOUSE RULES?

The Artichoke

I am a strong believer in eating with the season. If you are too checkout our Meal Plan on www.cookinglessonsfromhome.com
Right now Artichokes are in season, and its strange but I have been craving them lately!!! Thankfully artichokes are good for your body. There are many ways to reap the amazing health benefits of artichokes.
How to prepare an artichoke.
Steaming, or braising, so that the entire thing, stem and all, can be consumed.
High in Antioxidants
A study done by the USDA found that artichokes have more antioxidants than any other vegetable and they ranked seventh in a study of the antioxidant levels of 1,000 different foods.
Cancer Prevention and Treatment
An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer.
Good for the Liver
Studies have found they may even regenerate liver tissue. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.
Better Digestion
Artichokes help the digestive system. They are a natural diuretic, they aid digestion, improve gallbladder function and, as mentioned above, they are of great benefit to the liver.
Hangover Treatment
Thanks to their positive effects on the liver, many people swear by artichokes as a hangover treatment. Instead of the hair of the dog, try the leaves of an artichoke.
Cholesterol Reduction
Ingredients in artichoke leaves have been shown to reduce cholesterol by inhibiting HMG-CoA reductase. They raise good cholesterol (HDL) and lower bad cholesterol (LDL).
High in Fiber
One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes.
Adapted from Health Diaries.com

Apple Slaw

2 T olive oil
2 tsp. fresh lemon juice
1/2 tsp. freshly grated peeled ginger
1/2 tsp. sea salt
5 cups finely shredded cabbage
1 apple, julienned
1/4 cup chopped chives
Optional but really good!dried cranberries
chopped nuts
Julienned carrots
julienned peppers

Directions to this healthy recipe!
Bowl: Whisk together oil, lemon juice, ginger, salt. Add cabbage, apple and chives and any other good stuff from your pantry. Toss and serve. This is one of those recipes that is even better the next day!

Agave Nectar Mustard

Agave Nectar Mustard
adapted from sunset.com
1/4 cup Colman's dry mustard
1/2 cup white wine vinegar
1/4 cup agave nectar
2 teaspoons canola oil
2 tablespoons black or brown mustard seeds
1 large egg
1 teaspoon salt
2 1/2 teaspoons cornstarch

Directions:
1. Stir together dry mustard, vinegar, 2 tbsp. water, and agave nectar in a medium metal bowl until smooth. Chill, covered, overnight.
2. Put oil and mustard seeds in a small frying pan and heat over medium heat, covered. As soon as mustard seeds start to pop, about 3 minutes, remove from heat. Let cool.
3. Bring a medium saucepan filled with 1 inch of water to a simmer. To mustard-vinegar mixture, add toasted mustard seeds in oil, egg, salt, and cornstarch and whisk to blend. Set bowl over saucepan and cook, whisking constantly, until mustard thickens, 3 minutes.
Make ahead: 2 weeks, covered and chilled.

Custom MustardYour imagination's the limit when it comes to making flavored mustard. All you need are mustard seeds or dry mustard powder, and then the seasonings are up to you.
Mustard seeds or mustard powder?
Either works.
Mustard seeds: Use when you want a whole-grain, crunchy texture. The three types are yellow, aka white (Sinapis alba), the mildest and used mainly in American-style mustards and for pickling; brown (Brassica juncea), zestier and used in European-style mustards (like Dijon), for pickling, and in Indian cooking; and black (B. nigra), also used in Indian food; they're interchangeable with the brown. Seeds need to soften in liquid for 1 to 2 days before you make mustard with them.
Mustard powder: For silky smooth mustard. It's nothing more than ground mustard seed, and the most common brand is Colman's, a blend of white and brown seeds. Mix the powder with liquid (like water or beer) and let it sit overnight to fully hydrate and develop flavor. Don't let it sit longer, though, or it will taste harsh.

Detox your body naturally

Instead of spending money on the latest detox concoction, try the easy, natural way to boost colon health, eat fiber-rich foods. Most fiber rich foods are also low in fat and calories and high in nutrients!Try adding these foods to your diet. Your colon and your heart will thank you!
Legumes such as beans, soybeans, peas and lentils are high-fiber, low-fat and nutrient dense.
Whole grain foods promote colon health and have heart healthy benefits. Try foods like barley, brown rice, popcorn, wholegrain oat, corn, rice or wheat bran cereals.
Fruits like raisins, berries, dates and pears have 20 to 40 percent of daily fiber values. How about an avocado??? One avocado has 11 grams of fiber, almost half the recommended minimum intake of fiber.
Vegetables add both fiber and vitamins to your diet. Eat green and orange vegetables such as spinach, brussel sprouts, broccoli, collard greens, carrots, pumpkin and sweet potato. Artichokes give the digestive system the biggest boost of any vegetable. One cup of artichoke hearts provides 14 grams of fiber.

Green Beans

Green Beans



Fat free; saturated fat free; sodium free; cholesterol free; low calorie; good source of fiber; good source of vitamin C.

Health benefits of Green beans
•Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals, and plant derived micronutrients.
•They are very rich source of dietary fiber (9% per100g RDA)which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
•Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
•Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age related macular disease (ARMD) in the elderly.
•Fresh snap beans are good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent from neural-tube defects in the offspring.
•They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
•In addition, beans contain healthy amounts of minerals likeiron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the anti oxidant enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.


•Because of their rich green color, we don't always think about green beans as providing us with important amounts of colorful pigments like carotenoids. But they do! Recent studies have confirmed the presence of lutein, beta-carotene, violaxanthin, and neoxanthin in green beans. In some cases, the presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rich vegetables like carrots and tomatoes. The only reason we don't see these carotenoids is because of the concentrated chlorophyll content of green beans and the amazing shades of green that it provides.
•You can enjoy green beans while supporting food sustainability! Recent surveys have shown that 60% of all commercially grown green beans are produced in theUnited States, with large amounts of green bean acreage found in the states ofIllinois,Michigan,New York,Oregon, and Wisconsin. Although countries like France, Mexico, Iraq, and Argentina are large-scale producers of green beans, there is plenty of this delicious vegetable available in our own backyard.

Can’t buy fresh?

If you are unable to obtain fresh green beans, you can still get many valuable nutrients from green beans that have been frozen or canned. We like fresh greens the best! But we realize that access to them can sometimes be a problem. When first frozen and then cooked, retention of some B vitamins in green beans (like vitamins B6 and B2) can be as high as 90%. Recent studies have shown that canned green beans, on average, lose about one third of their phenolic compounds during the canning process. They lose B vitamins as well but in the case of some B vitamins like folic acid, as little as 10%.

30 Days of Ditching Drive-Thru's

I am not against eating at a fast food restaurant, (remember we believe in 80% of the time you eat healthful foods and the other 20% eat guilt free.) The problem is the number of trips we take to a fast food restaurant in a week. According to one study American families now eat some meal or snack at a fast food restaurant four times per week. Here at Fit American Families we would like to offer you and your family a challenge! We challenge your family to eat a fast food restaurant only one time per month. This includes any meal outside the home...breakfast, lunch, and dinnner oh and snacks too. As parents teaching balance is one of our life lessons to pass on to our children. Take this 30 day pledge with me and 100 other families, to Ditch Drive-Thru's for 30 days.

One of the Healthiest Foods on Earth

We use sea vegetables in a variety of ways in our Cooking Lessons from Home Meal plan.
Sea vegetables are a traditional food that has been consumed for thousands of years. They offer an array of nutrients that are well suited to promoting health, plus, they are delicious and versatile. When you incorporate them into your diet you'll see just how they increase not only the taste of your food but your overall well-being.

History

Eating sea vegetables as part of a healthy diet is nothing new. In fact, archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. While very popular in Asian cuisines, most regions and countries located by waters, including Scotland, Ireland, Norway, Iceland, New Zealand, the Pacific Islands, and coastal South American countries have also been consuming sea vegetables since ancient times.

Types of sea vegetables

There are thousands of types of sea vegetables, each having a unique shape, taste and texture. Among the many varieties of sea vegetables that exist a wide range of them are enjoyed as foods. These include: nori, kelp, hijiki, kombu, wakame, arame and dulse.

A perfect mineral match

Consider the fact that our earth is about 60% water (primarily oceans) and our bodies are also about 60% water (fluids in and around our cells, and blood). Then examine the mineral profile of the oceans, the sea vegetables that grow in these oceans, and our blood. It's difficult to find any category of food that has as diverse a mineral composition as sea vegetables. It's also difficult to find any category of food whose overall mineral composition better matches that of human blood.

Sources of iodine

Although iodized salt has been the primary source of iodine in many U.S. meal plans for the past fifty years, excessive use of salt has also been a problem in the U.S. In many coastal communities around the world, and particularly in Asia, the primary sources of iodine in meal plans are sea vegetables. Outside of iodized salt, eggs, milk, and cheese are the primary sources of iodine in the U.S. diet, and consequently, individuals who do not consume eggs or cow's milk products may especially benefit from inclusion of sea vegetables in their meal plan. A note of caution is important, however, with respect to the iodine content of sea vegetables. The iodine content of sea vegetables can vary greatly-as much as 10-fold depending upon ocean conditions. Rather than simply counting on sea vegetables to provide you with the iodine you need, I encourage you to develop a more reliable overall plan together with your healthcare provider as a means to ensure you are getting the optimal amount of iodine you need to meet your individual health needs.

Unique nutrients in sea vegetables - sulfated polysaccharides

The nutritional uniqueness of sea vegetables also involves a category of nutrient called sulfated polysaccharides. This category of carbohydrate-related nutrients, also called fucans, has been studied for its anti-inflammatory properties, and fucan extracts from brown sea vegetables have been found to lower inflammatory activities of human proteins called complement proteins.

What you'll sea in the future

When it comes to sea vegetables, you can expect the evidence of their unique benefits to increase consistently over the next decade. The reason for this prediction? Scientists are just beginning to agree that sea vegetables aren't actually plants, but rather, algae. Algae are themselves fascinating to scientists, because they lie somewhere in between the world of plants and the world of animals. As scientists learn more and more about the unique biological category into which sea vegetables belong, more and more evidence about their nutritional uniqueness is a virtual guarantee. 1) Sea Veggies – Sea veggies are abundant in calcium, iron, protein, iodine, niacin, and thiamin helping to improve your cardiovascular health and prevent cancer. Sea veggies help you bulk up on essential trace minerals and they come in easy snacking sizes too! I love eating sea veggies. Try snacking on organic seaweed sheets, typically used to wrap suishi, and Dulse leaves. You can tear off edible bite size pieces of Dulse in a matter of seconds. I like to keep a bag of Dulse leaves or seaweed sheets on hand in my kitchen at all times.

reference: World's Healthiest Foods, George Matalan

Garlic is in Season Now

Yes garlic does have a season and the season is now. Here are some facts you probably didn’t know about garlic.

Garlic is a vegetable, its in the onion family.

Garlic has been found to have antifungal, antiviral and antibacterial activity.

It dates back 6,000 years ago and it is believed to be from Asia.

Garlic is also claimed to have positive effects on high blood pressure, high cholesterol and certain cancers.Garlic is more than popular flavoring; it is a natural, traditional medicine that has antiviral, antibacterial and antifungal properties. Regular consumption of garlic has been linked with:
• Improving overall cholesterol levels
• Lowering blood pressure and decreasing clot formation, thus reducing the risk of stroke and heart attack
• Combating respiratory infections
• Minimizing symptoms of common colds, including sore throats
• Reducing fungal or yeast infections
Eating raw garlic (chopped or mashed) releases the herb's full potential as the active component, allicin, forms only on contact with air. Garlic loses its antibiotic properties when you cook or dry it, and commercial garlic capsules do not preserve the full activity of the fresh bulb.

You can make raw garlic more palatable by chopping it fine, mixing it with food and eating it with a meal, or cut a clove into chunks and swallow them whole like pills.


Don’t be lazy and buy the chopped garlic in the jars, that type of garlic taste horrible., your mom raised you better than that. Buy the real thing. You may see several varieties of garlic at the market. One variety is called Green Garlic. Green garlic refers to newly formed garlic heads still attached to their greens, usually a local specialty. Their cloves are milky and the flavor extremely mild and delicious. Green garlic should be refrigerated, but dried heads can be stored at room temperature on the counter or in a clay jar made for garlic. If you ever see garlic with the color purple at the tips buy that one, that is the French variety and it is very good, but it has a limited season too. At the market look at the garlic, if it looks too dry, don’t buy it, look for one that isn’t black, bruised or too dry. I buy at least 2 per week. One head of garlic I roast, then I cover it in olive oil and save it during the week to add to vegetables, salad and breads. The other head of garlic I add to meat,, sauces salads and soups.

Here is how to Roast a Whole Head of Garlic

Preheat the oven to 350*. Rub off the outer papery skin, but leave the cloves encased. (I love the way garlic is in little individual packages, its like a gift in every clove that you have to unwrap.) Set the head of garlic upright on a piece of aluminum foil, drizzle with olive oil. Wrap the garlic up well so the oil won’t leak all over your oven. Bake for about 45 minutes. Remove from oven and let it cool. The cool thing about this roasted garlic is you can put this into your refrigerator just like it is and when you need some garlic, pull the head out and squeeze as much garlic as you need, then return the rest to the refrigerator for later use. This will remain fresh in your refrigerator up to 2 weeks, but I am sure it will be gone by then.

Homemade Applesauce

This is a very EASY recipe! I consider this recipe one of my Anytime Meals.

For breakfast serve this warm applesauce on top of oatmeal,
pancakes, waffles or toast. Serve it all by itself with a piece of whole
grain toast and a glass of milk. Pack it for your kid’s lunch. Use it as a
snack with an oatmeal cookie. Serve it for dinner with a lean protein,
whole grain and a green veggie. Or, use it as dessert; my dad likes
this warm applesauce on Blue Bell Vanilla Ice Cream.

Homemade Applesauce

4 medium apples
½ cup of water
1/8 cup of brown sugar or 3 tablespoons organic natural cane sugar
¼ teaspoon ground cinnamon
1/8 teaspoon ground or freshly ground nutmeg
Peel apples and cut into 1 inch chunks. Place apples and water into a
saucepan on low to medium. Let the apples cook until soft about 5 -10
minutes. Remove from heat and add the spices.

The Three Elements of Fitness

If you've ever watched kids on a playground, you've seen the three elements of fitness in action when they:
run away from the kid who's "it" (endurance)
cross the monkey bars (strength)
bend down to tie their shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when kids regularly engage in aerobic activity. During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for extended periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and kids. Examples of aerobic activities include:
basketball
bicycling
ice-skating
inline skating
soccer